Is popcorn healthy?

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Photos:10 foods that are healthy, except when they aren't

Dark chocolate is rich in cocoa solids, which contain compounds known as flavonolds. At high levels, cocoa flavanols have been shown to help lower blood pressure and cholesterol, improve cognition and possibly lower the risk of diabetes. But limit your portions to about 1 ounce a day.

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Photos:10 foods that are healthy, except when they aren't

When it comes to fat and calories, some cheeses are lighter than others. Experts recommend using it as a flavor enhancer rather than as the focus of a meal.

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Photos:10 foods that are healthy, except when they aren't

Granola contains healthy ingredients such as oats, nuts and dried fruit, and it can serve as a tasty topping to yogurt or cereal. But since it can pack up to 600 calories per cup (thanks to sugar and other ingredient treats), it's important to sprinkle, not pour.

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Photos:10 foods that are healthy, except when they aren't

Ready-to-eat breakfast cereal can make for a convenient and healthy breakfast, especially if it's made with whole grains, is low in sugar and is served with fresh fruit and low-fat milk. But sugary cereals that lack fiber and protein can cause a blood sugar spike and crash before lunchtime.

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Photos:10 foods that are healthy, except when they aren't

Order a California roll, and you'll get heart-healthy monounsaturated fats from avocado and zinc from crab, all for 255 calories. But a crunchy shrimp tempura roll, which is battered and fried and often drizzled with spicy mayo, has about 200 more calories and three times the amount of fat.

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Photos:10 foods that are healthy, except when they aren't

Air-popped popcorn is a healthy, whole-grain, antioxidant-rich snack that's low in calories. But movie theater popcorn, which is popped in coconut oil, is a diet disaster, contributing 1,200 calories and about three days worth of saturated fat for a medium bucket -- and that's without the buttery topping.

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Photos:10 foods that are healthy, except when they aren't

A Greek yogurt with no added sugar makes for a filling protein- and calcium-rich snack. But sweetened yogurts with flavorings or fruit purees have less protein and are more like dessert, with up to 8 teaspoons of sugar.

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Photos:10 foods that are healthy, except when they aren't

Energy bars can be a wise choice for a snack or mini meal if they offer a healthy dose of protein and fiber, and are low in sugars and saturated fat. But when they contain chocolate coatings or sugary syrups, they can pass for protein-fortified candy bars.

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A salad made with spinach, light tuna, veggies, feta and yogurt dressing can make for a low-calorie, nutrient-rich lunch. But when your salad contains crispy chicken, bacon, cheddar and ranch dressing, you'd be better off eating a burger.

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If you are vegetarian, peanut butter can be a convenient way to add protein and heart-healthy fats to your diet. Just steer clear of flavored peanut butters with sugar and cocoa butter, which can quickly turn your passion for peanut butter into consumption of calorie-rich chocolate.

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Story highlights

Popcorn is a healthy, whole-grain, antioxidant-rich snack food

But a medium bucket of movie theater popcorn has about three days worth of saturated fat

(CNN)Whether popcorn is "healthy" depends how you eat it.

In its purest form -- that is, plain air-popped kernels -- it's a healthy, whole-grain, antioxidant-rich snack food that comes at a pretty low-calorie cost for those who like to mindlessly nibble: A three-cup serving of air-popped popcorn has only 93 calories, 1 gram of fat and close to 4 grams of fiber.

But movie theater popcorn, which is popped in coconut oil before salt and a "buttery topping" are added, is a distant cousin to its more clean-living relative.

According to a report from the Center for Science in the Public Interest, a medium bucket of popcorn holds 20 cups and contains 1,200 calories, 980 milligrams of sodium and 60 grams of saturated fat, or about three days worth. Even if you ate only 3 cups (probably unlikely), you would still consume about half a day's worth of saturated fat.

If you're buying pre-popped popcorn in supermarkets, be sure to check nutrition labels, as serving sizes, sodium and sugars vary. Kettle corn, for example, can have up to 4 teaspoons of sugar per 1¼-cup serving.

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But Skinny Pop's original popcorn has zero grams of sugar and close to 4 cups per serving. Sodium levels can range too, from 75 milligrams for Skinny Pop's original popcorn to 310 milligrams for Wise's white cheddar version.

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If you're popping at home in the microwave, choose light or lower-fat versions. Limit the amount of salt and butter you add, and consider adding herbs such as basil, oregano or red pepper flakes -- or even Parmesan cheese instead.